Jon, Brian, Alfonso doing shoulder prep

ARTICLES

+ History of Resistance Bands – Physical Culture

CrossFit WOD for Thursday 12/14

EMOM for 10 minutes: 3 front squats

then it’s a Gymnastics Strength class sample!

– scap protocol
– hang check
– pull check

– gymnastics shoulder routine
– hang check
– pull check

Muscle-Up Development, pull-bias
for 15 minutes:
6-7 kipping drills
4-5 pause pullups
2-3 assisted muscle-up

Muscle-Up Development, push-bias
for 15 minutes:
2-3 banded muscle-up
4-5 dips
6-7 shoot through + parallette pushups

HIIT WOD

Long Interval

Line drills

Every 5 minutes for 35 mins:
20 cal row
20 double dumbbell box step-ups
20 ball slams